Wednesday 8/5/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

What is your favorite place to eat in Chicago?

Warm-up

200m jog, then…

10m frankenstein walks

10m inchworm + squat stretch

10m burpee broad jump

200m jog

Bench Press (6 x 6 + 6 Dynamic Push-ups Super Set)

*Sets to be completed on a 2:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Metcon (AMRAP – Reps)

AMRAP 16

4 / 6 / 8 / 10 / 12 / etc.

Toes-to-Bar

Burpee Pull-ups

*200m Run between sets

*If bar is too high; use a ring for the burpee pull-up